WOD / Blog
05 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 4 x 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute GAFAP 3 Burpee Box Step Overs (Bodyweight) 3 Dumbbell Deadlifts (50/35)(35/20) 6/6, 9/9, 12/12 . . . Stimulus/Focus: Find a steady pace and just […]
04 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (12 Minute Time Cap) 25-20-15-10-5 Back Squats (135/95)(95/65) 5-4-3-2-1 Wall Walks Stimulus/Focus: The barbell should be heavy. Try to complete each round in no more […]
03 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Today’s WOD consists of three separate AMRAPs. You will have three separate scores. The only reps that count are the max effort reps in the remaining time […]
01 August 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
31 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Handstand Skill Practice WOD: 30 Minute Partner You Go I Go Workout 5 Ring Rows 10 Alternating Lunges 15 Ab Mat Sit Ups 1 Handstand Walk (25″) Stimulus/Focus: One partner goes through the entire round, while one partner rests. Mark the board after each person completes the work. Handstand walk must […]
30 July 2026
Warm-Up: Coach’s Choice WOD: 18 Minute Time Cap 9-15-21 Pull Ups Thrusters (95/65)(65/45) *Use any remaining time for strength. Stimulus/Focus: The increasing rep scheme will challenge you mentally. Complete the 9 unbroken. Split the 15 in 2 sets and the 21 in 3. Take short breaks. Rest if possible before going into strength. Strength/Skill: Thruster […]